As a growing number of people are drawn to the promise of rapid weight loss and trimmer waistlines, low-carb diets have exploded in popularity throughout the world. Many people are unaware of the growth in eating problems and other health problems that have resulted from young people blindly following “diet trends” fads that are encouraged by media personalities and celebrities in an effort to lose weight. Carbs are an essential part of healthy, good nutrition and shouldn’t be eliminated altogether, but a diet that is too heavy on processed or harmful carbs should also be avoided.
Even while low-carb diets are all the rage, they can be a minefield if you’re not careful. There are a lot of obstacles that can have unintended consequences and produce poor outcomes. Just reducing carb intake isn’t enough to experience the metabolic benefits associated with low-carb diets. About 45 million Americans, according to the most recent statistics available, diet each year. Furthermore, it is estimated that Americans spend roughly $33 billion yearly on weight loss products. Most people in the world are overweight or suffering from obesity problems, and these people have their pick of many different diet plans. There is no shortage of diet trends, from low-fat to high-fat to keto and intermittent fasting.
The potential dangers of low-carb diets have been the subject of a recent study. How does a lack of carbohydrates in the diet affect health, given that they are used by most organisms as a primary source of energy? While the current study may not provide a definitive solution to this topic, it does look at the associations between low-carb diets and the danger of dying young and from certain chronic conditions.
In reality, eating carbs from high-fiber sources like apples, veggies, and whole grains can aid weight loss by boosting satiety, providing sustained energy for exercise, and lowering both blood pressure and glucose levels. The widely popular ketogenic diet is an example of a low-carb diet, high-protein, and moderate-to-high-fat eating plan that may have negative effects on health over the long term.
What are the negative impacts of a Low-carb diet?
Low carbohydrate intake has been linked to an increased risk of early death and death from many chronic diseases, according to a comprehensive study. Experts recommend that dieters stay away from low-carb diets for this very reason. Here are some potential negative consequences of low-carb diets that you need to be aware of if you are already on or considering such a diet.
Delayed Reaction Time with Exhaustion
To put it simply, carbohydrates are the body’s preferred fuel. When you adopt a menu that is very low in carbohydrates, you deprive your body of the fuel it needs to function. Some of the adverse effects of a low-carb diet include feelings of lethargy, exhaustion, dizziness, headaches, weakness, etc. If you feel dizzy or faint often, your carbohydrate intake may be too low.
Constipation
Fibre, a type of healthy carbohydrate, is essential for digestive function. This is because fiber, which is digested more slowly than other nutrients, functions as food for the beneficial bacteria in the stomach, and a lack of fiber can lead to an imbalance in the gut flora. An unpleasant side effect of low-carb diets is constipation. The insufficient soluble and insoluble fiber in your food is likely to blame for your irregular bowel habits. Bloating and diarrhea are two more common digestive adverse effects.
When carbohydrates are severely limited, the body turns to fat breakdown to produce ketones for fuel. The state reached is known as ketosis. Ketosis symptoms include dry mouth, headache, weakness, and weariness. What long-term health consequences a low-carb diet may bring is unclear. Long-term carb restriction has been linked to anemia, fatigue, and digestive issues, as well as certain vitamin and mineral shortages. Experts are divided on whether or not a diet high in animal fat and protein raises the risk of cardiovascular disease and cancer. Choose your fats and proteins wisely if you’re following a low-carb diet. Saturated and trans fats, found in foods such as beef and elevated dairy products, may raise your risk of heart disease and should be consumed in moderation.
Muscle Spasms
A lack of magnesium and potassium in the diet can lead to painful muscle cramps. Conditioned response and other vital functions of the nervous and muscular systems can be regulated by consuming adequate amounts of potassium, salt, and magnesium.
Eliminating whole grains from your diet, which is rich in these minerals, may lead to deficiencies and other health problems. Carbohydrates influence the body’s ability to store water and glycogen, therefore cutting back on carbs makes you drink less. Therefore, if you lose a lot of water, you may also lose these minerals.
Constant Cravings for Food
Inadequate satiety from a low-carb diet makes hunger feelings more frequent than they would be on a normal diet. This is due to they take longer to digest than other nutrients, making them ideal for maintaining healthy blood sugar levels. Since this is more common on low-carb diets, it’s an indicator of the diet’s unsustainable nature.
Frequent changes in how you feel
A hungry mind is a restless mind. Many guys on low-carb diets report increased irritability, along with other negative emotions like worry and erratic mood swings. The lack of sugar in your bloodstream causes this effect. Another significant drawback of the low-carb diet is a decrease in drive and an increase in depression.
A Greater Danger of Developing Diabetes
Numerous research has drawn the conclusion that low-carbohydrate diets may lead to an increase in the onset of Type-2 diabetes. This is due to the fact that insulin, the hormone responsible for regulating blood sugar levels, may have less of an effect on the body when people consume a diet low in carbohydrates and high in fat.
Smelly Mouth
One common complaint about low-carb diets is an increase in cases of bad breath (halitosis). A sour aftertaste might accompany instances of poor breath. In the absence of glycogen, the body on a very low carbohydrate diet turns to ketones as a source of fuel. Ketones are eliminated in the urine and breath. Ketones exhaled through the mouth and nose could be the source of bad breath.
Mistakes People Often Make When Trying to Lower Their Carbohydrate Intake
Even while low-carb diets are all the rage, they can be a minefield if you’re not careful. There are a lot of obstacles that can have unintended consequences and produce poor outcomes. Just reducing carb intake isn’t enough to experience the metabolic benefits associated with low-carb diets. To help you avoid making these 5 typical errors while following a low-carb diet,
Excessive consumption of carbohydrates
While there is no hard and fast rule for what constitutes a “low carb” diet, most experts agree that anything below 100-150 grams per day qualifies. There is no doubt that this is far fewer carbohydrates than are consumed in the typical Western diet. If you stick to eating complete, unprocessed foods while keeping your carb intake within this range, you may find that you feel and look wonderful. Ketosis is a state of metabolic adaptation important to the ketogenic diet, although this quantity may be excessive for certain people. To enter ketosis, most people will need to reduce their daily carb intake to below 50 grams. It’s important to remember that this limits your carbohydrate choices to veggies and a few berries.
When figuring up your net carbs, you need to take into account only the carbohydrates that your body can actually use. When following a ketogenic diet, you should limit your intake of these carbohydrates.
Intake of Excessive Amounts of Protein
The majority of people get the recommended daily value of protein from their diet. When compared to other macronutrients, it can increase fat burning and enhance fullness. Increasing your protein intake is a good strategy for losing weight and shaping up your physique. But those on a low-carb diet who rely heavily on lean cuts of meat risk consuming an excessively high-protein diet.
In the absence of sufficient carbs, your body will convert amino acids from the proteins you eat into glucose through a mechanism called gluconeogenesis. When following an extremely low-carb ketogenic diet, this can become an issue and hinder the body from entering full ketosis. Some researchers claim that in order to be effective, a low-carb diet must prioritize fat consumption while still providing enough protein levels. Goals for protein intake should be in the range of 0.7-0.9 grams per pound (1.5-2.0 grams per kilogram) of body weight.
Having a fear of fats
Carbohydrates, especially sugars and grains, are the primary source of energy for the bulk of the population. When you cut out this food group, you’ll need to find a new source of fuel. However, there are many who argue that a low-carb diet can be improved by eliminating lipids. You’re making a serious error here. If you cut off carbohydrates, you need to eat more fat. Failing to do so may result in malnutrition and hunger. Avoiding trans fats and opting instead for healthy options like monounsaturated and omega-3 fats means there’s no scientific need to fear fat. Some people on low-carb or ketogenic diets may do well with a fat intake of roughly 70% of total calories. To achieve this level of body fat, a diet rich in fatty meats and other healthy fats is essential.
Sodium reserves are not being replenished
One of the primary processes underlying low carbohydrate diets is a decrease in insulin levels. Insulin has multiple functions in the body, including instructing muscle stores to store fat and kidneys to keep salt. On a low carbohydrate diet, insulin concentrations decreased and the body begins losing extra salt and water. This is why people typically lose unwanted puffiness in a few days of adopting a low-carb diet. Nevertheless, sodium is an essential electrolyte. Inadequate salt intake might become troublesome if the kidneys excrete excessive amounts of sodium. This is one reason why people on low-carb diets have adverse effects such as dizziness, exhaustion, migraines, muscle spasms, and even constipation.
The easiest method to prevent this problem is to consume more sodium. You can achieve this by adding salt to your food, but if that is not enough, consider taking a cup of soup daily. The FDA has established the Recommended Intake for salt at no more than 2,300 milligrams per day. Taking more than this quantity can be extremely hazardous to your health, especially as a potential cause of hypertension. In the majority of Western diets, salt deficiency is often not a worry. In addition, after adopting a low-carb diet, the kidneys are highly adept at controlling electrolyte levels and preserving chemical balance in the body.
The Bottom Line
Carbohydrates are necessary for proper bodily function, but either too much or too few can be harmful. Finding a diet that strikes a balance between carbohydrate-rich and low-carb is essential for physical and mental well-being. Additionally, select high-quality carbohydrates over processed, fatty ones when trying to maintain a healthy weight. If you are unsure about whether or not your carbohydrate intake is sufficient, you should see a registered dietitian or nutritionist.
Sirisha B